Get Strong, Defined Arms With This 100-Rep Arm Workout

By Jenny Sugar, Pop Sugar

Ten moves. 10 reps each. Sounds simple enough, but man, your arms will be toast after completing 100 reps without a rest. Modify this workout to fit your ability level by using two- to 10-pound dumbbells. Use the same size dumbbell for all 10 exercises (I used eight-pounders), or switch between lighter and heavier weights depending on the move. If this is still too hard, do five reps for each move instead of 10.

Donkey Kicks

• From a standing position, bend at the hips and place your palms flat on the floor in a short Down Dog position. Make sure your fingers are spread wide and you're pressing firmly into the fingertips. Gaze at a spot on the floor slightly in front of you.
• Gently rock your weight forward as you push off the balls of the feet, trying to get space between your feet and the floor. Take small hops at first to get comfortable with having all your bodyweight in your hands.
• Take bigger hops as you're ready. Think about getting the hips over the shoulders, and, if possible, bring the soles of the feet to clap together. Use the core to slowly and softly lower the feet back to the floor.
• Take 10 hops.

Upright Row

• Stand with your feet hip-distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. The shoulders should be over your pelvis, with knees slightly bent.
• Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
• Slowly lower them to the starting position. This counts as one rep.
• Perform 10 reps.

 

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Overhead Triceps Extensions

• Stand with your feet hip-distance apart.
• Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
• Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.
• Complete 10 reps.

 

Wide Bicep Curl

• Stand with your feet slightly wider than hips-width-distance apart.
• Holding a dumbbell in each hand, hold the arms out wide with a slight bend in the elbows, palms facing up.
• Bend at the elbows, pulling the weights toward your ears.
• Extend the arms out wide again to complete one rep.
• Do 10 reps.

 

 

Overhead Shoulder Press

• Hold a dumbbell in each hand just above the shoulders, palms facing in.
• Straighten the arms above you.
• Bend the elbows coming back to the starting position to complete one rep.
• Do 10 reps total.

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Bent-Over Reverse Fly

• Holding a dumbbell in each hand, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.
• Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground. This completes one rep.
• Perform 10 reps.

Triceps Kickback

• Holding a dumbbell in each hand, hinge forward from your hips, bending the knees slightly. Bend your elbows behind you.
• Straighten your arms behind you with your palms facing in. Your arms should be parallel to the floor. Squeeze your triceps, and then return to the starting position.
• This counts as one rep.
• Complete 10 reps.

Bicep Curl

• Start by holding a dumbbell in each hand at the sides of the body.
• Keeping your elbows close to your side, slowly raise the dumbbells to the chest.
• Moving with control, lower back to the starting position.
• This counts as one rep.
• Complete 10 reps.

 

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Single-Leg Scarecrow

• Stand on your left leg, and lift your right knee up until it is level with your hip. Holding a dumbbell in each hand, raise your arms out to the side until your upper arms are parallel to the ground. Bend your elbows to 90 degrees.
• Maintaining a strong sense of balance, rotate your upper arms forward to bring your fists to the floor, then rotate the upper arm backward to bring the fists up. Do not lower or raise your upper arms; keep them parallel to the floor. This completes one rep.
• Do five reps, then switch legs by lifting the left leg up, and stand on the right foot for another five reps to complete the set.

Lying Chest Fly

This move looks relaxing, but it'll give your chest a little lift.

• Lie on your back with your hips and knees both at 90-degree angles. Using your low abs, press your lower back into the mat. Raise your arms toward the ceiling, palms facing each other, keeping the elbow joint slightly bent.
• Keeping your torso stable, open your arms out to the sides until your elbows are about two inches from the floor.
• Raise your arms back to the ceiling, bringing the weights together over your chest. This counts as one rep.
• Perform 10 reps.

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